What are the diseases caused by lack of fruits and vegetables? Unpacking the health risks

October 14, 2025 •

3 min read

According to the World Health Organization, inadequate fruit and vegetable intake is among the top ten risk factors for global death, associated with 14% of gastrointestinal cancer deaths and 11% of all ischemic heart disease. This lack of essential nutrients leaves the body vulnerable to various health problems, leading many to question, 'What are the diseases caused by lack of fruits and vegetables?'

Quick Summary

Insufficient consumption of fruits and vegetables can lead to a spectrum of health issues, including acute vitamin and mineral deficiencies such as scurvy and anemia, as well as a significantly increased risk of developing chronic conditions like cardiovascular disease, stroke, certain cancers, and type 2 diabetes.

Key Points

Scurvy: A vitamin C deficiency disease caused by a lack of fresh produce, leading to bruising, bleeding gums, and poor wound healing.
Cardiovascular Disease: Insufficient fruit and vegetable intake significantly increases the risk of heart disease and stroke due to higher blood pressure and cholesterol.
Cancer Risk: A lack of antioxidants from fruits and vegetables is linked to a higher risk of developing certain cancers by failing to protect cells from damage.
Type 2 Diabetes: Low fiber intake from produce can impair blood sugar regulation and increase the risk of developing type 2 diabetes.
Obesity and Weight Gain: Diets low in fibrous, water-rich produce often lead to weight gain because they are less satiating and replaced by more calorie-dense foods.
Vision Problems: A deficiency in vitamin A, commonly found in orange and dark green vegetables, can cause night blindness and serious eye damage.
Anemia: Inadequate intake of iron-rich leafy greens and vitamin C, which aids iron absorption, can contribute to iron-deficiency anemia.

A diet lacking in fruits and vegetables deprives the body of essential micronutrients, phytochemicals, and dietary fiber necessary for optimal health. This nutritional deficiency can lead to both acute and chronic health problems, as the body misses out on protective antioxidants and anti-inflammatory compounds found in plant-based foods.

Acute Nutritional Deficiency Diseases

Severe deficiencies in specific vitamins and minerals are immediate consequences of inadequate fruit and vegetable intake.

Scurvy

A severe lack of vitamin C, essential for collagen production, causes scurvy. Symptoms include fatigue, bruising, bleeding gums, and poor wound healing. Citrus fruits, strawberries, broccoli, and peppers are rich sources of vitamin C.

Vitamin A Deficiency

Vitamin A is vital for vision, immunity, and skin. Deficiency can cause night blindness and potentially lead to permanent blindness. Carrots and spinach provide beta-carotene, which the body converts to vitamin A.

Anemia

Iron-deficiency anemia is common globally. Leafy green vegetables offer non-heme iron, and vitamin C from fruits aids iron absorption. Lack of these can contribute to anemia symptoms like fatigue and weakness.

Chronic Health Conditions from Inadequate Intake

Long-term low consumption of fruits and vegetables increases the risk of non-communicable diseases.

Cardiovascular Disease and Stroke

High fruit and vegetable intake is linked to lower risks of heart disease and stroke. Fiber and potassium in produce help manage blood pressure and cholesterol. Conversely, low intake increases the risk.

Type 2 Diabetes

A higher intake of fruits and vegetables may be associated with a lower risk of type 2 diabetes. Fiber helps regulate blood sugar and improve insulin sensitivity. Replacing produce with unhealthy foods increases diabetes risk.

Cancer

Low intake is linked to increased risk of certain cancers, particularly gastrointestinal, mouth, throat, and lung cancers. Antioxidants and phytochemicals in produce protect cells from damage that can lead to cancer. Variety is key for different protective compounds.

Obesity

Fruits and non-starchy vegetables are low in calories and high in fiber, promoting fullness. When these are lacking, individuals tend to consume more calorie-dense foods, leading to weight gain and obesity, which is a risk factor for other chronic diseases.

The Role of Antioxidants and Fiber

Antioxidants, like vitamins A, C, E, and phytochemicals, protect cells from damage. Fiber aids digestion, blood sugar control, and cholesterol reduction. A lack weakens the body's natural defenses.

Comparison of Low vs. High Fruit and Vegetable Intake


Health Aspect	Low Intake	High Intake
Cardiovascular Health	Increased risk of heart disease and stroke. Higher blood pressure and cholesterol.	Reduced risk of heart disease and stroke. Lower blood pressure and cholesterol.
Diabetes Risk	Increased risk of type 2 diabetes. Unstable blood sugar levels.	Lower risk of type 2 diabetes, especially with whole fruits. Better blood sugar control.
Cancer Risk	Increased risk of certain cancers, e.g., gastrointestinal. Higher cellular damage from free radicals.	Reduced risk of certain cancers. Protective antioxidants defend against cell damage.
Weight Management	Higher risk of overweight and obesity. Easier to consume more calorie-dense foods.	Easier to maintain a healthy weight due to high fiber and water content. Promotes satiety.
Bone Health	Possible links to osteoporosis due to lack of minerals.	Potential for stronger bones due to adequate vitamins and minerals.
Eye Health	Increased risk of eye problems like night blindness and macular degeneration.	Reduced risk of age-related eye diseases due to carotenoids.

Conclusion

A diet rich in fruits and vegetables is crucial for preventing a range of health issues, from deficiencies like scurvy and anemia to chronic diseases such as heart disease, stroke, and certain cancers. Including a variety of these nutrient-dense foods significantly reduces disease risk and improves long-term health. For guidance on recommended daily intake, consult official health organizations.

Health-Boosting Benefits of Eating More Produce

Improved Cardiovascular Health: Lower blood pressure and reduced risk of heart disease.
Weight Management: Promotes a feeling of fullness with fewer calories.
Reduced Cancer Risk: Antioxidants help protect cells from damage.
Better Digestive Health: Fiber aids in regular digestion and gut health.
Enhanced Immune Function: Essential vitamins like C and A support a strong immune system.
Improved Vision: Carotenoids protect against age-related eye diseases.
Stronger Bones: Minerals contribute to bone density and strength.
Enhanced Mental Well-being: Linked to lower risk of depression and cognitive decline.

Frequently Asked Questions

While supplements can address specific vitamin deficiencies, they cannot fully replicate the complex combination of dietary fiber, antioxidants, and phytochemicals found in whole fruits and vegetables, which work together to promote health.

Most health organizations, including the WHO, recommend consuming at least 400 grams, or five portions, of fruits and vegetables daily. This helps ensure adequate intake of essential nutrients and fiber.

Yes, frozen and canned fruits and vegetables are often processed soon after harvest, locking in their nutritional value. They are a convenient and affordable way to increase your produce intake, though cooking can reduce some nutrients like vitamin C.

Studies have found a link between lower fruit and vegetable intake and a higher risk of depression and anxiety. The nutrients and antioxidants in these foods support cognitive function and psychological well-being.

Yes, deficiencies in vitamins and minerals like vitamin C, A, E, and iron, all found in produce, can lead to dry and dull hair, brittle nails, and less healthy skin.

No, while potatoes offer nutrients, they are typically considered a starchy carbohydrate. The '5 A Day' and similar recommendations usually exclude potatoes and focus on non-starchy vegetables and fruits to maximize nutrient diversity.

Start slowly by incorporating fruits into breakfast, adding extra vegetables to sauces, soups, or stews, and choosing a variety of colors throughout the day to get a wide range of nutrients.